#Monday Chest/Shoulders/Back

February 14, 2016

Monday Feb 15

Cardio: :30 min total

  • 1 min: 6.0 jog
  • 1 min: 4.0 incline / 3.5 speed walk

Foam Roll:

  • Hamstring (rt/lt)
  • Quad (rt/lt)
  • Hip Flexor (rt/lt)

QORE Warm Up

  1. 2 Feet
  2. Pull-It
  3. 3 Step
  4. L Drill
  5. Clap React
  6. Walk React
  7. On/OfftheLine
  8. HopScotch
  9. Pure 3 Step
  10. 1 Step (rt/lt)

Ignite: Clap Push Ups
4 sets of 8 / :30 sec rest between reps

SuperSet(1): 4 sets of 6-8 
Sequence
Push - Abdominal - Pull - Cardio foot patterning

  1. Single Arm Pull Down (Pull & Hold)
  2. Pure Sit Up w/10 lb. weight (sets of 15)
  3. 1/2 off single arm DB Bench Press
  4. Jump Rope (sets of 60)

SuperSet(2): 4 sets of 6-8

  1. Plank DB Single Arm Lat Pull
  2. Med Ball Throw & Go (sets of 10)
  3. Single Arm, Stability Should Press (Balance on 1/2 Ball)
  4. Dot Drill

SuperSet(3): 4 sets of 6-8

  1. Assisted Single Arm Push Up
  2. Band Resisted Single Leg Raise
  3. Single Arm Seated Row
  4. Wheel / Treadmill / Stability Ball = :15 seconds